How your legs feel in the morning has a lot to do with what you do in the last two hours before bed. Circulation naturally slows in the evening, and a few small habits can help your body along.
Ten to fifteen minutes of easy walking activates the calf muscles, which act as pumps that help move blood from the legs back toward the heart.
Salty evening snacks encourage fluid retention, which many people notice as puffy ankles the next morning. Try fruit or unsalted nuts instead.
Resting your feet on a cushion above heart level for 15 to 20 minutes lets gravity assist your veins instead of working against them.
Good hydration keeps blood at a healthy viscosity. Drink most of your water earlier in the day so it doesn't interrupt your sleep.
Overheating dilates surface blood vessels and can leave legs feeling heavy. Most people sleep best between 60 and 68°F.
Twenty slow circles in each direction is enough to move pooled blood along before you settle in for the night.
None of these replace medical advice. If you notice persistent swelling, discoloration, or pain, talk to your doctor.